Monday
WOD
4 Sets (1 Set every 5 minutes)
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
7 Bar Muscle-ups or 10 Burpee Chest to Bar
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)
SWOD
Snatch Pull + High Pull + Snatch:
- (1+1+1) x 5 working sets.
- Build from 60-65% to 80-85% 1RM Snatch
* Rest 60-90 seconds between sets *
Then:
Snatch:
3x1 @85-93%
* Rest 60-90 secs between sets
Tuesday
WOD
AMRAP 15 Minutes
15/12 Calorie Row
15 Burpee over Bar
15 Deadlift (185/125)
75 Double Unders
SWOD
Clean deadlift to Mid Thigh + clean + jerk:
(1+1+1) x 4 sets @ 85-95% 1RM Clean and Jerk
Then:
Deadlift:
4x3 (Building)
*Rest 60-90 seconds between sets*
Wednesday
WOD
3 Rounds
27 Wallballs (20/14)
18 Strict Sit-ups
9 Hang Power Clean (135/95)
SWOD
Front squat + Back squat + Goblet Squat:
(2+2+10) x 5 sets.
*Rest 60-90 secs between sets*
*This should be heavy! Including the goblet squats, but I want those to be fast!
Thursday
WOD
Teams of 2
50/40 Calorie Assault Bike or 42/34 Calorie Echo Bike
100 Double Dumbbell Step Ups (50s/35s) (24/20)
50/40 Calorie Assault Bike or 42/34 Calorie Echo Bike
SWOD
Hang (right above the knee) x Snatch Waves :
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 60-90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 60-90 seconds-
1 @ 85%
Friday
WOD
3 Sets:
2 Rounds
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
-Rest 2:00 b/t sets-
SWOD
Power clean + push jerk:
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 60-90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 60-90 seconds-
1 @ 80 %
-Rest 60-90 seconds-
1 @ 80%
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